Took last week off from CFSB, after a crappy day at the squats so back at it today:
3x5
5x150
5x170
5x190 (pr)
And it was a good day! The time off helped because that just went down and back up. Felt really good.
Then to the gym where I . . . got three consecutive muscle ups. A total of 4 for the warm up set, including the ugliest failure. I nearly chicken winged my own self. The only thing that saved me was that I realized what was happening and dropped ring that was going crazy (note to self . . keep arms in tight to chest . . . )
Then the wod at the kettlebell class:
3 rft
500 meter row
30 wallball subs (16kg)
20 press (one armed 12kg)
10 snatch (16kg)
2 tgu (16kg)
25:20 that really really sucked.
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